FiA, full body

4.5 miles in tights!! Nice and chilly today.

10 mins warmup

45 mins amrap of:
800m run
25m of burpee broad jumps
500m row or ski machine
100m dual kb farmer carry 2x55

Stretch

100 cals on stationary bike

Got a lift in. Wasn't the best. Feeling a little funky. Hoping I'm not getting what my kid had. But at least I did something.

9 mile run

Starts with small steps. Small changes. Keep after it.

6 mile run

Upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

Strength training